By Jenn Schumacher, AuD
Manager, Medical Communications for GN Hearing
Tinnitus doesn’t always worsen because of a single loud concert or obvious ear injury. For many people, it’s the small, everyday habits that quietly make symptoms more noticeable over time.
Dr Jenn Schumacher, Audiologist at ReSound highlights several common routines that can aggravate tinnitus without people realizing it, and the simple adjustments that can help reduce the impact.
1. Overusing headphones and earbuds
One of the most common everyday habits that can worsen tinnitus is prolonged headphone or earbud use, especially at consistently high volumes.
Many people listen to music, podcasts or videos through headphones for several hours a day, often without noticing how loud the volume has crept up. Over time, this can overstimulate the delicate hair cells in the inner ear and make tinnitus symptoms more pronounced.
A good rule of thumb is the 60/60 rule: listen at no more than around 60% of maximum volume for no longer than 60 minutes at a time before giving your ears a break.
Noise-cancelling headphones can also help because they reduce background noise, meaning you’re less likely to turn the volume up to compete with your surroundings.
2. Clenching your jaw or grinding your teeth
Many people are often surprised to learn that jaw tension can be associated with tinnitus. The jaw joint, known as the temporomandibular joint (TMJ), sits very close to the ear and shares nerve pathways with the auditory system.
When people clench their jaw, grind their teeth, or carry tension in the face and neck, it can be associated with tinnitus symptoms. This is especially common in people who experience stress-related jaw clenching, particularly while working at a computer or during sleep.
Simple habits like becoming more aware of jaw tension, practising relaxation techniques, or speaking to a dentist if teeth grinding is an issue can make a noticeable difference.
3. Spending too much time in complete silence
It might seem logical to seek out silence when tinnitus is bothering you, but total quiet can actually make the ringing or buzzing seem louder.
When there’s no background sound, the brain focuses more on internal noises. That can make tinnitus feel more intrusive, particularly at night.
This is why many tinnitus management strategies involve sound enrichment rather than complete silence.
4. Drinking too much caffeine
Caffeine doesn’t cause tinnitus, but in some people it can make symptoms feel more intense. Caffeine stimulates the nervous system and can increase alertness and sensitivity to sound.
For people who are already aware of tinnitus, that heightened sensitivity can sometimes amplify how noticeable the ringing feels.
This doesn’t mean you need to eliminate coffee entirely, but paying attention to how your body responds and moderating intake can help if you notice a clear link.
5. Ignoring stress and fatigue
Tinnitus often becomes more noticeable during periods of stress and exhaustion. When the body is under pressure, the brain becomes more alert to internal signals, including tinnitus. At the same time, fatigue makes it harder to filter out background conversations.
That’s why people frequently report their tinnitus feeling louder after a long day, poor sleep or during stressful periods.
Patients can end ups with a vicious cycle, where tinnitus can increase or worsen due to stress, which then makes the tinnitus worse (and their reaction to the tinnitus worse). This cycle is often a big part of tinnitus treatment, beyond sound therapy.
Prioritizing sleep, taking regular breaks, and finding ways to manage stress, whether that’s exercise, mindfulness or simply stepping away from screens, can help reduce how intrusive tinnitus feels.
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